Lesson video

Hello.

My name is Mr. Dan Lee and welcome to today's PE lesson.

We're looking at athletics at the moment and in today's session we're going to be looking at speed and agility.

Two of the fundamental skills that we're needing for any of the athletics events from the 110 metre hurdles to the high jump to the long jump.

We do need to keep ourselves safe in today's PE lesson of course.

So if you're unsure doing any activities make sure you've got a trusted adult nearby.

We're going to need about three metres by one metre area.

So that needs to be clear clear of any chairs, anything like that.

So you might have to move a few items. Please make sure you look above as well because we are going to be jumping, moving around.

So we don't want to bang our heads on anything.

So make sure it's clear above you, and make sure you've got something suitable on your feet.

Maybe some trainers, please don't do it in just your socks in case you slip.

The floor might be slippy, so please check that and also wear something comfortable.

Shorts and t-shirts, hair tied back, and remove any jewellery.

And so then you'll be ready for action.

You are of course going to need a few items today, and these are going to help us with our activities.

I've chosen a couple of towels today, and I've also chosen some ties as you'll see in the videos.

I think I've got three ties for today's session.

You'll also need a stop watch or a timer.

I'm going to use my timer on my mobile phone.

That will be fine.

Or you could use a traditional stop watch if you have one.

I'm going to give you a couple of minutes to go and get those items, to get ready.

So you pause the video now and click resume once you've finished.

Today's session, we're going to start with a warm up very shortly.

Then we're going to have a look at three different progressive activities.

The first being speed bounce.

The second activity, we're going to look at something called cross bounce.

Before we have an activity called hip rotation.

Then we'll have a go at the exit quiz where hopefully you'll be really successful.

It's time for a warmup.

So let's get ready, get up on our feet and get active.

Here we are with our warm up for today's session.

We're going to start by getting our heart rate going.

So let's just start jogging on the spot, please.

That's brilliant.

Every time I say turn, I want you to turn 90 degrees to keep a carry on jogging.

So that's turn! Turn! Turn! Turn! And back facing front, well done.

Keep it going, let's get those knees a little bit higher.

We want to get that heart pumping the blood around.

Getting the oxygen to our muscles, ready for our exercise today.

Let's turn that into twists now.

Let's get twisting that upper body.

That's it.

Brilliant! Now, we are just going to start shuffling side to side, with a few side steps.

and we're going to touch the floor each time.

So a little shuffle, touch, shuffle, touch, shuffle, touch shuffle, touch Keeping going, let's do ten more of those.

Come on! Let's get ourself moving and ready for action.

Let's go for another five.

And, brilliant.

Right, Let's get down into our plank position and start lifting those knees up to there.

Let's get going.

And jump up on your feet.

Let's do the same facing the other way.

Let's go again.

Get those legs up.

And jump back up on your feet.

I think for now, we'll go for five star jumps in each of our four directions.

Here we go.

One, two, three Five, turn! And turn again! And turn again! And back facing forwards.

Excellent! Now, it's very important today that with everything but our hips, So, back into that position we were in just a minute ago.

I like to pull up one leg right to your hands, and then we're going to swap the other foot and swap again, and swap again.

Brilliant.

Two more! And last one.

Brilliant! Staying in that position, we're going to bring that leg up, but this time we're going to open our hips up to here, and we are going to lift our arms to the sky.

Swapping over, and reach Swap, reach! Swap, reach! Swap, and reach! Well done, jump up! Let's think about those groin areas.

So lift and round, lift around around.

Lift and round.

Brilliant! That's it, and bring it in this time.

That's it, bring it in.

In In In One more in.

Right.

All about those legs today with our agility and speed work.

So, we're going to gently swing one leg up.

And each time, it's going to get a little bit higher.

Brilliant! And then we'll swap and use the other leg.

Start a little bit lower, swinging a bit higher each time.

Lovely.

And one more.

Superb! Now let's do squats.

Down We'll do five of those.

We'll do another few, but this time twisting those hips that we talked about, that we're going to be using lots today in our work.

Lovely! Two more.

Superb! So thinking top half of our bodies, big circles backwards please.

Lovely.

And three forwards.

Just the shoulders now.

Lovely, and forwards.

Hopefully, you're feeling ready for action.

Great work with the warm-up.

Here's a statement.

A warm-up should include a pulse riser.

I think I mentioned it, but should it? True or false? The answer, of course, is true.

We need to have a pulse raiser to increase that blood supply around the body, to the muscles we're about to use more strenuously.

We're going to introduce a few key words today.

One at the time.

So the first one, before activity one let's think about body control.

The ability to coordinate movements with precision.

You're going to need great body control to get a really good score on this first activity.

So activity one, speed bounce.

Have a look at the demonstration, listen to the explanation and see how you get on.

So activity one, speed bounce.

You are going to need a couple of items that we mentioned earlier.

You're going to need a stop watch timer.

So I'm going to use my phone and you're going to need a barrier to jump over.

So, as we mentioned earlier, maybe you might just find a tie that one might be quite useful.

Just something just simple to jump over.

You could use a rolled up towel, or even maybe you've got a yoga mat hanging around.

Whatever you could use, what ever you feel comfortable with.

I'm going to go with my rolled up towel.

And what's beautiful in PE is that we can use the step model to help us when we're doing our activities.

S stands for space.

T for the task we're up to.

E for equipment and P for people.

So we can change our activity, change what we're doing, to make it a little bit more complicated, and bit more of a challenge, a little bit easier applying one of these and changing one of these.

For example, today, this one, E, equipment.

If you want to make you more of a challenge, put two towels rolled up on top of each other.

Less of a challenge, use a tie or piece of string.

So, we can always use that.

And I'm going to be using that lots in my sessions.

So 20 seconds, how many times can you, two footed, side to side, jump over your barrier? Keep those feet really light, your body just slightly bent.

Ready, and I'm going to go for myself here 20 seconds.

47 to beat.

Once you've had to go to that one, repeat that, but going forward and backwards over the barrier, like so.

Do each one a couple of times, to find out your personal best.

So, there you have it.

Quite addictive, this one, to get a personal best and keep improving.

So have a go.

Have a few goes.

See how you get on.

Pause the video and click resume when you've finished.

Hope you got on all right with that speed bounce and you got some great scores.

There's another key word though.

Rotation.

When something turns or spins round a point located at its centre.

We're going to be rotating round in this next activity called cross bounce.

We're going to be rotating around a quadrant, four squares, trying to move around those four squares as quickly as possible.

Have a look at the demonstration, have a listen to the explanation, and then you can have a go yourselves.

Activity two, cross bounce.

I've made a cross on the floor using two my towels.

You can use your string, your rope or even two towels.

Up to you, but you need to create all quadrants with that cross.

The activity, getting right on our feet.

We want to be able to jump forwards, backwards, forwards.

Side, side, side, backwards, forwards, backwards.

Side, side, side to get back to where we are now.

That medium speed, it's looks something like this.

Forwards, backwards, forwards, side, side, side, backwards, forwards, backwards, side, side, side.

That's one rotation.

How about a little practise with me now? You ready? Forwards, backwards, forwards, Side, side, side, backwards, forwards, backwards side, side, side.

Well done.

That's one rotation.

Practise it.

Get a little bit faster.

And when you're ready, I want you to time yourself, at three full circuits.

We just did one there, but I want you to do three.

See how long that takes you and then get your breath back.

Try to repeat it.

Try to improve on your personal best time.

We sometimes speak about our step process.

What, how would you make this more challenging? A little bit easier.

Applying either space, task, equipment, and people.

We could always go for task.

This one.

Why not 30 seconds rather than 20 seconds, to give yourself a challenge.

Why not? It's over to you to have a go at this one.

Written down here is the information in case you've forgotten anything, or you need to reread that.

Click pause, have a go; have a few goes and click resume once you've finished.

We spoke about body posture in that activity, but what does good body posture look like? Have a think back to how you were performing in that, in that cross bounce.

Which one would those four options would describe best how you were manipulating yourself around those four quadrants? Option one: head, chest and thighs, in a straight line.

Option two: Arched back.

Option three: Was your head really forward, or option four: Did you have a relaxed abdomen? Yep.

It was option one.

Your head, your chest and thighs were in a straight line.

Well done.

Here's another key word.

Mobilisation.

Making something capable of movement.

In the warm-up, we really focused on our hips today, because we're mobilising those ready for this activity.

So mobilising the hips.

In, hip rotation, which is activity number three.

Watch the demonstration, listen carefully and then it'll be over to you.

Activity three, hip rotation.

We moved on from speed bounce to our cross jump.

And now, as you can see I've set my ties up in a slightly different formation.

Doesn't have to be exactly like this, but this will work really well for every time you jump over a tie, you have to rotate 90 degrees which you've worked with those hips.

So here I go, I'm going to jump over, rotate.

Over, rotate, rotate, rotate.

And as you get faster and faster, it gets a little bit more challenging.

Rotate around each time, jumping forwards, jumping forwards, rotate like so.

As always, we like to approach this with our step process.

So if you want to make it a bit more challenging, a bit easier, use one of these.

Space, task, equipment, or people.

For this one, maybe your space, you might want to rearrange the ties into a very different shape to fit your spatial working in today.

As long as it gets to hip rotation in, that's fine.

The timer.

Once you've had a practise and got use to it, 30 seconds, how many complete courses can you do in 30 seconds? This is the start.

I get to the end on this one.

That's one course.

How many can you do in 30 seconds? Once you've done that, pause, get your breath back and then have another go to beat your personal best.

So, time to set yourself up, go for a similar shape if you can, if you can fit that in the space Again, try out a few goes at this to try and beat your personal best score.

Pause the video, see how you get on, and click resume once you've finished.

Well done with that one.

While you're getting your breath back again, here's a statement.

A strong core helps with body control.

Is that true or false? Yep.

It's true.

Using our core muscles, our abdominals, helps us to have a strong control body.

And that's not just in athletics, in all sport we need a good, strong, controlled body.

Learning outcomes.

What were those from, from today's session? Well, we've done about speed and agility but also again, our thinking skills.

We've been, been able to jump accurately and with agility and speed over the speed, bounds around the quadrant.

And so on.

We've had to think about our tactical awareness and we've had to use our, our sort of game brain in a very different way and working out what was best to help you manipulate round the four quadrants.

We had to really focus in today and we had to concentrate if we were going to improve on your personal best, which I hope you did brilliantly.

Hopefully you've enjoyed yourself.

You've certainly been active, well done.

I look forward to seeing you in another athletics lesson soon.